For yoga beginners or those who have never tried the practice before, it may look intimidating watching someone bend backwards or lift their legs over their heads. You don’t have to do handstands to benefit from yoga. Even simple, easy poses can do wonders for your health to help you look and feel good.
It’s not easy to narrow everything down since there are over 300 positions in the physical yoga practice(asana), but these poses can start you off on the right path. If you do each one of these for 5–10 breaths, it also creates a great beginner’s yoga program for you to do every day.
This sequence of 10 yoga poses look simple but will stretch and strengthen your major muscle groups.
1. Supine core pose
Supine yoga poses should be done on your back. They’re great at releasing stress and promoting flexibility.
I. Lie on your back. Your arms should be at your sides.
II. Bend the knees and bring them over your hips.
III. Exhale and extend your left leg. Reach your arms overhead. Hold the left leg above the floor for 15 seconds and keep the lower back still.
IV. Switch legs.
Triangle is a wonderful standing posture to stretch the sides of the waist, open up the lungs, strengthen the legs, and tone the entire body.
How to do it: Start standing with your feet one leg-length apart. Open and stretch your arms to the sides at shoulder height. Turn your right foot out 90 degrees and your left toes in about 45 degrees.
Engage your quadriceps and abdominals as you hinge to the side over your right leg. Place your right hand down on your ankle, shin or knee (or a block if you have one) and lift your left arm up to the ceiling.